How Early is Too Early For Morning Runs | Running Routine and Sleep

Last updated on April 13th, 2021 at 10:28 pm

From getting a run in before work to ensuring you have the trails to yourself, there are big benefits to running early in the morning. But as you begin to consider earlier and earlier start times you might find yourself wondering how early is too early.

Runners should individually weigh their work schedule, sleep needs, and safety requirements when deciding what time is too early to run.

"Too Early" for a Run is Dependent On YOU

Before we get into the VERY important considerations you should weigh for an early morning run, it is important to note that all runners are different.

Some runners will think 9:00 am is an early run, while others will be excited about a 4:00 am start time.

It sounds simple, BUT it is very important to assess how much YOU love mornings (or don’t). The main reason this matters is consistency. If a specific run-time is earlier than you are wanting to get up you aren’t likely to stick with it.

For those of you who KNOW you are going on a run in the morning you might also want to check out our 7 tips for running before sunrise.

There is a Sleep Trade-Off You Need to Consider

There is something to be said about running in the very early morning. You can get more distance in, and feel accomplished for the rest of your day. But all elite athletes know how important sleep is too.

While some develop habits of waking up earlier and earlier for their runs, there reaches a point where waking up too early will mean sacrificing adequate (and healthy) sleep.

Waking up early for a run isn’t just about rolling out of bed, it is about the sleep you are getting too. I am not trying to scare you away from running in the morning but instead trying to encourage all runners to factor their sleep into their running routines.

Determining the Time of Your Morning Run (sleep matters)

Yes, running is about routine… BUT your routine shouldn’t hurt your overall health. If you sacrifice too much sleep then that is exactly what you risk. I know I sound like your mom, but there is a ton of research showing the risks of continually limiting sleep (source).

Determining what time you wake up for your morning run should be based on the intended duration of your run, and what time you are going to bed the night before. While your body can run while sleep deprived, it is best for your overall fitness and health to get a minimum of six hours of sleep the night before a run.

Again, there is no question you have the ability to run on less sleep every once in a while. However, it wouldn’t be recommended to limit your sleep every night just to get a few miles in. Long term sleep reduction can have very real impacts on your overall health.

Running at 4 a.m. in the Morning

Often, 4 a.m. is the time most runners have questions about. Possibly because it is the PERFECT time to get in a long run (16 miles plus). Or, perhaps because they know it’s a bit too early for the amount of sleep they’re getting.

So, is running at 4 a.m. good?

4 a.m. is a great time to run to avoid traffic, crowds, and limit distractions. You’ll be able to run in the quiet of the morning and navigate streets and trails with ease. Consider wearing reflective gear and running with a friend for safety purposes.

While running at 4 a.m. can be awesome, just remember that it is also EXTREMELY important to get adequate sleep the night before.

Is VERY Early Morning Running Safe?

Kind of… That is the unfortunate truth of it.

Think of it for just a moment; running in the morning means it will be darker, and there will be less eyes on the road.

How Super Early Running Might Be Less Safe

Depending on which geographic (or metropolitan) area you are located there will be unique safety concerns.

These will be important to consider when trying to determine just how early to start your run.

Here are some major safety concerns for early morning runs:

It will be MUCH darker: When it is darker out it can be more difficult to see the terrain you are running. This can be specifically difficult if you are trail running pre-dawn. Usually a good trail running headlamp can help tackle this issue.
There will be “fewer eyes on the road”: Less eyes on the road means that there are less people around to keep an eye on you or help you if needed. While being a victim of crime is likely minimal statistically speaking, it is worth noting specifically for city runners since the rate of violent crime does tend to increase during the darkest hours of the night and early morning (source).

While running in the morning is awesome it is also important to analyze your situation.

It is important to judge your specific running route, and the city you are running in to determine what time of morning might be the safest time to run.

How Morning Running Can Be MORE Safe

While I list the potential safety concerns above, there is one clear way that morning running can be safer: Reduced Traffic.

If you plan on running on sidewalks or roads there is no doubt you will need to contend with stoplights, pedestrians, and vehicles.

You might find that running in the VERY early morning will provide you with a near vehicle free run.

Set Parameters, Assess, and Run Early

Morning runs are an incredible way to start your day. You can go to bed the night before knowing your following day is going to start with a productive win.

Take into consideration the sleep you need to remain healthy and start working in some early morning runs. Grabbing a few miles before breakfast will get your endorphins flowing, and could set you on the right path for the rest of your day.

While running early can present challenges they are largely worth overcoming.

If you’re planning to run in the dark of the earliest parts of the morning just be sure to wear reflective gear (and possibly a headlamp) and consider recruiting a friend to run with you.

Happy (morning) running!

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Image Credit: Andreas Riemenschneider |(source) | Attribution-NoDerivs 2.0 Generic (CC BY-ND 2.0) — reduced file size and image